Monday
8/3/2026
A. 10 rounds for time
3 Deadlifts @ 275#/185#
5 Seated DB/kb strict Press @ 50#/35#
7 Box-jumps 24″/20″
*18 minute time cap
B. Row 250m @ HARD effort
rest walk 3:00-4:00 btw sets
x3-4 sets
Essentials
A. Every 75 seconds x12 sets
Set 1: Split squat x8-10/side
Set 2: DB push press x6-8 @ 31X1
Set 3: Turkish sit-ups w/ KB’s or DB’s x5-6/arm
B. For time:
5-4-3-2-1
Shuttle runs
15-12-9-6-3
Back squats
18-15-12-9-6
Ring rows/pull-ups/jumping pull-ups
*14 min time cap
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